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A Kicking And Punching Bootcamp Workout

Once every couple of months, pull a few clients aside after a session and get some quick feedback. Just asking them how they liked today’s workout or what they want more or less of can help you keep your workouts on the right track.

An emailed online survey can also be helpful, but more often then not half groups says one thing while the other says the opposite which just ends up being overwhelming. Stick to sending those out just once a year to find big problem areas.

After getting some positive feedback about boxing workouts last month, I decided to put some more in this round. This workout is great for getting the upper and lower body involved.

A Kicking And Punching Workout

Goals: Variety/CV Endurance

Time: 60 minutes

Equipment: Boxing gloves, focus pads, kick pads

Warm Up

Cover basic boxing technique for newbies. Get them all to try out some shadow boxing.

Outline

Split the class into teams of four. Each team will have two boxers, one focus pad holder and one kick pad holder.

Boxing Drills

Round rules:

Each round goes for 2 minutes with a 30-60 second break to drink water or swap equipment.

Once the boxer has finished the boxing round, they will then do the kickboxing round. The kickboxer will do the opposite swapping to the boxing in round 2.

After round 2 the pad holders will swap with the boxers for rounds 3 and 4.

Example: A team consists of client A, B, C and D. Client A starts off boxing so he does boxing in round 1, kickboxing in round 2, and then holds the focus mitts for rounds 3 and 4.

2.5 minutes x 4 rounds = 10 minutes per round.

Round 1 (10 minutes)

Punch combo: Jab, Cross, Jab, Right Upper

Kicking combo: 10 front kicks each leg. Do one leg and then the other.

Round 2 (10 minutes)

Punch: Jab, Cross, Duck, Left Hook

Kick: 10 round kicks each leg. Same as above.

Round 3 (10 minutes)

Punch: Jab, Jab, Cross, Left Upper, Right Upper

Kick: Jab, cross to kick pad. Drop end of kick pad down ready for a front kick. Repeat on other side. (You may need to simplify this for clients who are struggling with coordinating the movements)

Note: If you don’t have a kickpad and you don’t have strong kickers, try using the focus pads – have your clients stack their hands on top of each other.

Stretch

Make sure you include the upper body in your stretch. Partner pec and lat stretches are great after boxing.

Resources

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